Thursday, January 28th

From kettlebells (like this poor guy) to barbells to bumps to bands to all of our cool mobility toys. We love that you take advantage of all this equipment. Please return it to its proper home so that someone else can use it next!

Yesterdays Whiteboard: Front Squat, Pull up, Shoulder To Overhead

“Performance” and “Competition”
A) 3 sets of:
Support Hold On Rings, Accumulate 15-30 seconds (top of dip, use your legs as needed)
Rest 30 seconds
Side Lunge x 8 reps/leg
Rest 30 seconds
Overhead Squat x 8 reps (Just for mobility. Use a PVC pipe, band, or the wall)
Rest 30 seconds
(Nothing crazy here, just move at a warmup pace)

B) Every 3 minutes, for 9 minutes (3 sets):
Set 1: 5 reps @60%
Set 2: 5 reps @70%
Set 3: Max Reps @80

C) Accumulate 25 Strict Handstand Pushups or Pushups *10 minute time cap
(Scale accordingly. If you can’t do a standard handstand pushup, first scale with a standard pushup (chest to the floor). To make it harder, elevate with feet one a chair, then a box.

D) For Time:
100 Wallballs 24/10   *10 minute time cap
(***Run two heats – count/judge depth on each other to practice for The Open)


Phone: 360-219-7173
902 Johnson Rd Centralia, WA 98531